Warm-Up: Coach’s Choice
Strength/Skill: Paused Back Squat
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP. The pause will be 3 seconds in the bottom of the squat.
Paused Back Squat: 10 x 1
Stimulus/Focus: Complete one rep EMOM for 10 minutes. Use 90% for all lifts.
WOD: 4 RFT (16 Minute Cap)
400 Meter Run
10 Bodyweight Back Squats
*From the rack.
Stimulus/Focus: Push hard on the run. Complete the back squats in as few sets as you possibly can.
Cool Down: 3-5 Minutes on a Bike